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is this your only back day for the week? cause i only see one back exercise in that workout

I am going to incorporate Bent Rows into the routine. On wedsndays I do Chin-ups to work my back. On Tues. I perform Deadlifts.

I could use some pointers. Grim offered a condensed routine for my chest and I will do that next week. I have never been formally trained and I find the information in the Mags to be contradictory.

My main goals are to gain about 15-18lbs. of muscle. staying within 185lbs and 190lbs. trim. I want to look strong and have the strength to back up my physical apperance. Right now I way 181-182lbs. I am 5'-10.5" I put my measurements torward the beginning of this thread.

I'm sure I missed a few you could do, but that's a good start. Now some things to think about:

A) Most naturals perform better on no more then 3-4 days per week. a 5 day per week split usually just opens the door to frivolous exercises.

B) You can go the full body route, 3 days a week, or stay with a split - push/pull/legs (3 day), or a 4-day split. Fullbody routines tend to be very effective for most guys, but I believe splits are good as long as you use good exercise selection.

c) Workouts shouldn't exceed an hour per day. There is a lot you can do in an hour. I recommend never taking more then 2 minutes between sets unless you are setting up for another exercise, or are dead from something like squats and can't breathe.

You can pretty much put in whatever exercises, and rep/set schemes you want within these parameters, and then - and only if you have time left in the routine - add in isolation movements. generally, for most exercises, 3 sets is enough. For the big exercises like squats and bench, I believe it doesn't hurt to do more simply because you are practicing and building strength on a very key movement for mass.

If you go the fullbody routine route, you will have a lighter day, in which you will use more isolation style movements.

Reps...generally stay around 6-10. You can go higher on legs, but in general most exercises can stay within this range.

Progression...always try for more reps on every set.

Exercise selection...stick with exercises in which you can do progression at home. There's no point in doing an exercise if you're limited by weight.

I hope this helps some.

Start by deciding on a split/fullbody. Then choose exercises you can do in an hour. We'll go from there.